Here are the 20 foods that are crucial to correct hormonal imbalances, set right blood sugar metabolism, reduce inflammation, enhance immunity and reduce your stress levels.
1. Flax seeds:
Flaxseeds are also commonly referred to as linseed. The phytoestrogens present in them are referred to as lignans. The seeds are generally ground and used in bread, cereals and salads to boost the absorption rate.
The dietary fiber and omega-3 fatty acids found in flax seeds improves bowel movement and in the process eliminates excess estrogen from your body. Check out the full here.
Soybeans are one of the richest sources of phytoestrogens. The intake of foods rich in estrogen like these is known to provide relief from the symptoms of the menstrual cycle in women. Check out the full here.
3. Dried Fruits:
Dried fruit, especially dried apricots, dates, and prunes, can help balance your estrogen levels in a big way. They are also a healthy snack that can keep you away from the vending machine with a sweet and satisfying chewiness, as well as added fiber.
These dried fruits contain phytoestrogens, which will mimic the way estrogen is used by the body, helping to fill any shortages you may have in estrogen, and producing the same effect as if you had generated more estrogen in the body. Check out the full here.
Chickpeas are a natural source of phytoestrogen, which isn’t actually estrogen but does a good job of standing in for it.
The most common way chickpeas are prepared and eaten is in the form of hummus, but falafel is also a popular way to go. They don’t have much flavor of their own, so it’s important to mix them with other foods, spices, and seasonings to make them something you’ll enjoy eating.
Chickpeas are also high in fiber and protein, which makes them a great choice if you’re looking to reduce your meat consumption. They’ll help you feel full, and keep you feeling that way longer because of that combination of fiber and protein.
Tips for eating more: Hummus is perhaps the easiest way to eat more chickpeas, and is basically made from mashing up chickpeas and adding tahini and olive oil until the right consistency is achieved. Salt and pepper to taste. Check out the full here.
5. Peas and Beans.
Peas are the perfect side dish if you’re looking for an estrogen boost. That’s because they are a source of phytoestrogens, much like many of the other foods featured here.
The phytoestrogens found in these plants are not identical to the estrogen produced by the body, but the body uses them in the same manner and they can help regulate hormone balance. Check out the full here.
And like many foods on our list of estrogen foods, peas bring more to the table than just phytoestrogens. They contain minerals like magnesium, iron, and potassium, even pack some protein.
Tips for eating more: Peas are typically thought of as a side dish, but can also factor into a casserole. They also taste great in soups and come in a few different forms to keep things interesting, like sugar snap peas and snow peas. Check out the full here.
These are high in antioxidant capacity compared to other fruits and vegetables.They are also lower in sugar than many other fruits.
Participants in the study who consumed at last 3 servings of low-GI fruits per day (including blueberries) saw significant improvement in their regulation of blood sugar over a three-month period of time. (Their blood levels of glycosylated hemoglobin or HgA1C were used as the standard of measurement in this study.) It’s great to see blueberries providing these clear health benefits for blood sugar regulation! Check out the full here.
An orange is an excellent source of pectin, a soluble fiber shown to lower LDL cholesterol levels, Smithson says. Although they’re sweet, oranges actually have a low glycemic index (GI), according to the American Diabetes Association (ADA). And the lower a food’s GI, the less it affects blood sugar and insulin levels. Do factor in that one medium-sized orange has 15 grams of carbohydrate, Smithson notes.
Oranges also provide key nutrients including vitamin C. Opt for the whole fruit instead of juice for more fiber and antioxidants that may help prevent cell damage, she adds. Check out the full here.
Almonds are high in vitamins B and E, fiber, iron, protein, magnesium, and zinc — and low in carbohydrates that increase blood sugar levels, Smithson says.
And since diabetes makes you more likely to have high LDL or “bad” cholesterol, adding nuts to your diabetes diet is a smart move. Almonds are an excellent source of unsaturated fats, which can help lower your LDL cholesterol and raise your HDL, or “good” cholesterol levels, Smithson notes.
Add almonds to salads or try a tablespoon of almond butter as a snack, she suggests. Just watch your portions and steer clear of packaged nuts with any added sugar or salt. Check out the full here.
Almonds, while nutritionally beneficial to most people, are especially good for people with diabetes. “Research has shown that almonds may reduce the rise in glucose (blood sugar) and insulin levels after meals,” says Kochenbach. Check out the full here.
You may think of cinnamon and sugar together on toast. But cinnamon is potent in reducing blood sugar and reducing the risk of developing type 2 diabetes.
A 2011 meta-analysis of several studies showed that both whole cinnamon and cinnamon extracts lower fasting blood glucose.
But beware. There are several different kinds of cinnamon that produce different results. Saigon cinnamon contains high levels of coumadin, a blood thinner. Ceylon cinnamon may be safer. Check out the full here.
Apple cider vinegar has been popular in health food circles for a long time. It seems there is something to the hype. The acetic acid in vinegar reduces certain enzymes in the stomach.
A study published in Diabetes Care reported that drinking a mixture of apple cider vinegar and water before eating has benefits. It helped increase sensitivity to insulin and reduced a spike in blood sugar after eating starchy food in those with prediabetes as well as those with type 2 diabetes. Check out the full here.
Spices like Cloves, Ginger, Rosemary, Turmeric, Garlic are contained antibacterial, antiviral, antifungal, and antioxidant properties.
Studies have shown that curcumin, a compound in turmeric, may reduce inflammation in the body.
The anti-inflammatory properties of ginger have been praised for centuries, and scientific studies have confirmed its benefits.
Studies have proven that the Cinnamon spice has anti-inflammatory properties, which could help to ease swelling.
The anti-inflammatory properties of garlic have been proven to ease arthritis symptoms. Check out the full here.
12. Leafy greens
kale, spinach, collard greens and swiss chard contain powerful antioxidants, flavonoids, carotenoids, and vitamin C all of which help protect against cellular damage. Check out the full here.